Metcon

50-30-10 FT:
GHD Situps
Wall Balls, 20#, 10'
14:38

Field 4/10 pre AZ

CL Deadbug
Sprint prep sequence

80-60-40 (yards)
4x4 w/ 1 min rest btwn reps, 2 min rest btwn sets
*Complete in 34 secs or less
Rx'd

Simple FS Press 7 + Oly 3.1

FS 4x5 @ 230#
Press 4x5 @ 160#

A.  2 Snatch pulls + 2 PS
2 sets @ 130#
3 sets @ 140#

B.  2 Clean pulls + 2 PC
2 sets @ 180#
3 sets @ 190#

C.  PS
2x2 @ 135# - 145#
5x1 @ 155# - 160# - 155# - 160# - 160#

D.  Clean Shrugs 4x5 @ 255#
E.  Snatch Shrugs 4x5 @ 195#

Core + Aux

8 Min Core, 45 sec on, 15 sec off:
Front Plank open-close
Pushup Knee Drives
Crucifix
Leg Flutters
Front Plank hip rocks
Front Plank KTE
Bicycle crunch
Russian Twist (no weight legs off floor)

RDLs 3x10 ea w/ 1 pood KB
SL Banded hip thrusts 3x20 ea
GH Raises 3x8 w/ 13# vest

Metcon

AMRAP 10:
1 HPC, 135#
1 Lateral Burpee over BB
1 HPC, 135#
2 Lateral Burpees over BB
1 HPC, 135#
3 Lateral Burpees over BB
...
LT = 13R + 1 + 1
13R + 1 + 8

Field 3/10 pre AZ

Contralateral Deadbug

Sprint Prep Sequence

Beep Test

PR/LT L9S1
L10 S2

2 Rounds:

High Knee Lunge

Short skips

Out-In / In-Out skips

High Knee A/B skips/steps

High skips

Straight leg skips

4 Cone Box Drill x 2 ea

Coil med ball throw to sprint x 4

Med ball throw to sprint x 4

Sprints, in yards:

Accel 10, sprint 10 x 3

Accel 10, sprint 20 x 2

Accel 10, sprint 30 x 2

Oly 2.2 + Metcon

Knee Jumps
Heidens
Banded Face Pulls w/ ER
Banded KBS

A.  3 Power Snatch + 2 Snatch Pulls
2 sets @ 135#
3 sets @ 145#

B.  Power Clean and Jerk
2x2 @ 170# - 180#
4x1 @ 190# - 190# - 195# - 190#

EMOM 6:
2 DL, 315#
5 Burpees
9 KBS, 2 pood
Rx'd

3 sets:
SL Raises w/ pulses at 6" and top x 10
Strict KTE x 6

Simple FS Press BS DL 6

FS 5x1 @ 245#
Press 5x1 @ 170#
BS 5x1 @ 320#
DL 5x1 @ 390#

Oly 2.1

A. 3 Position Power Snatch (floor, below knee, high hang)
2 sets @ 125#
3 sets @ 135#

B. 3 Position Power Clean
2 sets @ 180#
3 sets @ 190#

C.  Clean Shrugs 4x5 @ 285#
D.  Snatch Shrugs 4x5 @ 205#

Metcon

21-15-9 FT:
1.5 pood KBS
Burpees
LT = 3:58
3:36

Field 2/10 pre AZ

Contralateral Deadbug
Sprint Prep Sequence
Wall Drill

Half Gassers x 12
*Sub 18 secs
*Rest 50 secs btwn
Rx'd

Sprints:
10 yards x 3
20 yards x 2

Metcon

FT:
75 DUs
75 Back Squat, 45#
75 Back Extensions
75 DUs
75 Burpees
75 PP, 45#
75 DUs
CAP = 34 mins
25:12

Front Plank w/ 45# plate 3 x 1 minute
SL KB Swap
Hip Flexor KB lift/hold

Simple BS DL 5 + Oly 1.2

BS 5x3 @ 300#
DL 5x3 @ 370#

Clean Pull 3x3 @ 225#
Snatch Pull 3x3 @ 185#
Jerk 1x3 @ 170#,  2x2 @ 180#

FT:
50 DBall Cleans, 100#
*Every minute - 4 Burpees
6:53

Metcon

AMRAP 20 w/ 1.5 pood KB:
With each arm, right first:
10 suitcase DL, 8 HPC, 6 HPS, 4 Thruster, 2 strict press
4R + 10 + 8 + 6 + 4 + 2 + 10 + 8 + 1

Yoga

Metcon

BB Hip Thrusts
4x10 @ 315# - 315# - 405# - 405#
1x25 @ 225#

AMRAP 9:
9 Devil Press, 25#
18 Wall Balls, 20#, 10'
45 DUs
3R + 1

Simple FS Press 5 + Oly 1.1

FS 5x3 @ 230#
Press 5x3 @ 160#

Hang Power Snatch 2x2 @ 135#
Power Snatch 3x3 @ 150#
Hang Power Clean 2x2 @ 165# (90% of 185#)
Power Clean 3x3 @ 185#

Metcon

3 rounds for max reps:
1 min Burpees
1 min Wall Balls, 20#, 10'
1 min HPC, 115#
1 min KBS, 1.5 pood
1 min Front Plank (each sec is a rep)
*Rest 1 min btwn rounds
139 - 125 - 115
All planks UB

Core/Aux

4 Sets:
Valslide Pikes x 10
Valslide eccentric leg curls x 10
Valslide SL hip flexion to abduction x 10 ea
Reverse Crunch w/ eccentric x 12
Side Plank reach under to extension w/ 10# DB x 10 ea
Russian Twists, 20# ball x 20 ea

Banded GH Raises 3x8
Bulgarian Hip Hinges 2x8 ea leg ea arm

Field 1/10 pre AZ

W/U / Skill:
Deadbug Contralateral x 6
Sprint Prep Sequence
Seated Arm swing
High Knee A and B skips and steps
High skips
In-Out and Out-In skips

EMOM 12:
100 yard sprints
*14 secs or less
Rx'd

Sprints, in yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2